Subtotal $0.00
Shop Now
Half and half is a mix of milk and cream, sold in the US with 10.5 to just under 18 percent milkfat. It sits between whole milk and light cream, which makes it the standard dairy splash for coffee: richer than milk, much lighter than heavy cream. This guide explains what is half and half under federal rules, gives USDA half and half nutrition values per tablespoon and per cup with Daily Value percentages, compares half and half vs milk, looks at fat-free and lowfat versions, and covers lactose and allergy facts.
Peptide Labs does not sell half-and-half or dairy products. This article is general nutrition information, not medical advice.
Key Takeaways
- Federal rules (21 CFR 131.180) define half-and-half as milk and cream with 10.5% to under 18% milkfat.
- USDA lists one tablespoon at about 20 calories, 1.7 g fat and 1.1 g saturated fat.
- Per cup, half-and-half has about twice the calories of whole milk and over three times the fat.
- Milk carries more vitamin D in USDA data, because the milk entries are fortified and half-and-half is not.
- Fat-free half-and-half falls below the milkfat standard, so its ingredients differ; read the list.
- Half-and-half contains lactose and milk protein, so it is not suitable for milk allergy.
What is half and half?
The name comes from the idea of half milk and half cream, and the federal standard keeps that spirit. Under 21 CFR 131.180, half-and-half is “the food consisting of a mixture of milk and cream which contains not less than 10.5 percent but less than 18 percent milkfat.” It is pasteurized or ultra-pasteurized and may be homogenized. Like heavy cream, it may contain optional emulsifiers, stabilizers, nutritive sweeteners and flavorings, which is why some cartons list only milk and cream and others add a few more ingredients.
One detail surprises home cooks. Mixing equal weights of whole milk (3.25 grams of fat per 100 grams in USDA data) and heavy cream (36.08 grams) averages about 19.7 grams of fat per 100 grams. That is above the half-and-half range and closer to light cream, which starts at 18 percent. So a literal 50:50 mix is richer than store half-and-half; more milk than cream gets you closer.
Half and half nutrition facts
| Nutrient (half-and-half, FDC 171255) | Per 1 tbsp (15 g) | Per 1 cup (242 g) |
|---|---|---|
| Calories | 20 | 317 |
| Total fat | 1.7 g (2% DV) | 27.8 g (36% DV) |
| Saturated fat | 1.1 g (5% DV) | 17.0 g (85% DV) |
| Cholesterol | 5 mg (2% DV) | 85 mg (28% DV) |
| Carbohydrate | 0.6 g (0% DV) | 10.4 g (4% DV) |
| Sugars (all lactose) | 0.6 g | 10.0 g |
| Protein | 0.5 g (1% DV) | 7.6 g (15% DV) |
| Calcium | 16 mg (1% DV) | 259 mg (20% DV) |
| Vitamin A | 15 mcg RAE (2% DV) | 235 mcg RAE (26% DV) |
| Riboflavin | 0.03 mg (2% DV) | 0.47 mg (36% DV) |
| Potassium | 20 mg (0% DV) | 319 mg (7% DV) |
Source: USDA FoodData Central, SR Legacy, FDC 171255. %DV uses FDA Daily Values for a 2,000-calorie reference diet. USDA lists the same 15-gram weight for a single-serve coffee cup of half-and-half.
In coffee, half-and-half is a small number on its own: about 20 calories and 1 gram of saturated fat per tablespoon. The numbers grow with each pour, and our black coffee calories guide shows how milk, cream and sugar add up in a cup. By the cup, as in a creamy soup or a custard, half-and-half supplies real calcium and riboflavin but also 85 percent of the saturated fat Daily Value.
Half and half vs milk
Here is how half-and-half compares with the three common milks, per cup, in USDA data. The milk entries are the versions with added vitamin D, which is how most US milk is sold.
| Per 1 cup (USDA FDC ID) | Calories | Fat | Saturated fat (%DV) | Calcium (%DV) | Vitamin D (%DV) |
|---|---|---|---|---|---|
| Half-and-half (171255) | 317 | 27.8 g | 17.0 g (85%) | 259 mg (20%) | 0 mcg (0%) |
| Whole milk, 3.25% (171265) | 149 | 7.9 g | 4.6 g (23%) | 276 mg (21%) | 3.2 mcg (16%) |
| Reduced fat milk, 2% (171267) | 122 | 4.8 g | 3.1 g (15%) | 293 mg (23%) | 2.9 mcg (15%) |
| Nonfat milk (171269) | 83 | 0.2 g | 0.1 g (1%) | 299 mg (23%) | 2.9 mcg (15%) |
The pattern is clear. Half-and-half has about twice the calories of whole milk and more than three times the fat, while milk has slightly more calcium and, in these USDA entries, much more vitamin D. Protein is similar per cup. Milk also has a bit more lactose (about 12 grams per cup of whole milk versus 10 grams for half-and-half), because cream displaces some of the watery, sugar-carrying part of milk. For other ways to get vitamin D from food, see our vitamin D foods guide.
In coffee, the gap is a matter of tablespoons: USDA lists whole milk at about 9 calories per tablespoon and half-and-half at about 20. Which you choose is a taste and texture call; neither is a health food or a hazard in small amounts.
Fat-free and lowfat half-and-half
Fat-free half-and-half sounds like a contradiction, and in a sense it is. Because the federal standard requires at least 10.5 percent milkfat, a fat-free product cannot meet it, so its recipe differs. USDA’s entry for fat-free half-and-half (FDC 172212) lists 17 calories and 0.4 grams of fat per 2 tablespoons, but 9.0 grams of carbohydrate per 100 grams, more than twice the 4.3 grams in regular half-and-half, with only 5.0 grams of that as sugars. That suggests added ingredients beyond milk, so the ingredient list is worth a look. USDA also lists a lowfat half-and-half (FDC 171308) at 72 calories and 5 grams of fat per 100 grams.
Half-and-half compared with heavy cream and creamers
Per tablespoon, USDA lists heavy whipping cream at 51 calories and 5.4 grams of fat, about two and a half times half-and-half. Heavy cream is sold for whipping; half-and-half, at under 18 percent milkfat, is not. Our sibling guide to heavy cream covers its standard and nutrition in detail.
Nondairy creamers are a different product. USDA’s entry for one liquid nondairy creamer is named “Cream substitute, liquid, with lauric acid oil and sodium caseinate” (FDC 171262). Sodium caseinate is a milk protein, so “nondairy” on a creamer does not always mean milk-free, and NIDDK lists nondairy creamers among the foods that can contain hidden lactose. Plant milks such as oat, soy and coconut have their own nutrition profiles; read each label.
Saturated fat, lactose and allergy
Both recent Dietary Guidelines editions advise keeping saturated fat under 10 percent of daily calories. The 2020-2025 edition leaves cream out of the dairy group because of its low calcium and does not name half-and-half either way; the 2025-2030 edition encourages full-fat dairy with no added sugars when you consume dairy. For a coffee splash, the saturated fat is small; in recipes that use cups, it adds up.
- Lactose: a tablespoon has about 0.6 grams. NIDDK notes many people with lactose intolerance can handle some lactose, but tolerance varies. Our lactase guide covers enzyme products and lactose-free options.
- Milk allergy: milk is one of the nine major food allergens under US law. Half-and-half contains milk proteins and is not suitable; an allergist can advise.
- Saturated fat limits: if a clinician has asked you to cut saturated fat, ask how cream products fit, and see our butter vs margarine guide for more on fats.
- Flavored versions: some contain added sugar allowed by the standard as a nutritive sweetener.
For a high-protein dairy food with more calcium per serving, our Greek yogurt guide is a useful comparison, and our foods high in calcium list covers dairy and non-dairy calcium sources.
Frequently Asked Questions
What is half and half made of?
Milk and cream. Federal rules require 10.5% to under 18% milkfat, and allow a few optional ingredients such as stabilizers, emulsifiers, sweeteners and flavorings.
How many calories are in a tablespoon of half and half?
USDA lists about 20 calories per 15-gram tablespoon, with 1.7 grams of fat and 1.1 grams of saturated fat.
Is half and half healthier than milk?
Not by most measures. Per cup it has about twice the calories of whole milk, more saturated fat, and less vitamin D than fortified milk. In small coffee amounts the difference is a few calories.
Can I make half and half at home?
Yes, by mixing milk and cream. Equal weights of whole milk and heavy cream average about 19.7% fat, a bit richer than store half-and-half, so use more milk than cream to land in range.
Does half and half have lactose?
Yes. USDA lists about 0.6 grams per tablespoon and 10 grams per cup, all from lactose.
Is fat-free half and half real half-and-half?
It cannot meet the 10.5% milkfat standard, so its recipe differs. USDA shows more carbohydrate per 100 grams than regular half-and-half; check the ingredient list.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Heavy Cream: Nutrition, Fat Content and Heavy Whipping Cream, Black Coffee Calories: USDA Values and How Milk, Cream and Sugar Add Up, Lactase: How Lactase Pills Work and What the Evidence Shows.